3/27- Raw Bench and Accessory Work

I have been competitively powerlifting for over 20 years. Within that time I have competed raw, single ply and multi ply. I hold the highest all time total of 1930 at 148, the third highest total of 2045 at 165 and have broken over 35 world records, over 25 of which I still hold. Through the years in this sport I have learned a great deal from various training methods, met and formed long lasting friends, as well as learned the importance of balancing life, work, and training. Elitefts accepted me as a team member over ten years ago and I am currently the longest standing still competing powerlifter on the site. I appreciate Dave Tate and Elitefts for giving me the opportunity to learn from and teach others through the Q&A and my training log. In 2005 I opened Orlando Barbell – a 24 hour powerlifting friendly gym. As well as running Orlando Barbell I designed and sell the

Home GHR and

Doorway Home Gym, wrote the

12 Weeks to a Bigger Bench EBook, and produced the

12Weeks to a Bigger Bench DVD. My latest contribution was writing the

M2 Method EBook, designed to be the quintessential Raw Powerlifting training manual for beginners to advanced lifters looking to get stronger and prevent injury while incorporating the powerlifts. I plan to compete in the APF Single Ply Nationals or the Olympia single ply meet next. Standard warm up: 5 mins. Treadmill Prehab PVC rolled on: Lower back, shifted to right and left Upper back, shifted to right and left scapula w/hips up Armpits Hamstrings Glutes Adductors Decline Bench- 95x5 135x5 185x3 225x3 225+40 lbs of chains x3 225+80 lbs of chains x1, I should have done 2 Swiss Bar 3 Board Press- 135x8 185x8 205x8 225x8 Incline DB Tricep Presses- 45x8 55x8 65x8 Bottoms up KB Presses- 25x8x3 These are surprisingly challenging due to the stability required. Thank you to Frye for the spots and Tyler "Cupcake" Weaver for being such a consistent training partner. Although my digestive issues continue, along with the frustration involved in trying to find a solution, I need to find a meet to compete in so that I can stay motivated. A lot of the Orlando Barbell team will be competing in both the USPA meet at the Europa here in Orlando on May 1st and the RPS Redemption meet in Fort Myers on May 30th, but they’ll need help with coaching and handling, plus I don’t think that’s enough time for me to be ready. The next option would be the APF equipped Single and Multi-ply Nationals June 27-28th in Salt Lake City, Utah. So that’s the plan for now. I’m going to try to recruit my training partners Jeff Sevor, Stephen Harper, Tyler Weaver and possibly Tom Walyus to compete there as well.

The Minimalist M2 Method

The Affordable and Effective Floor Based Home GHR

Buy your own Doorway Home Gym and never miss out on your accessory work again

12 Weeks to a Bigger Bench EBook

12 Weeks to a Bigger Bench DVD Please contact me directly at lightweightpower@aol.com for customized programming.